Health News

Eggs are basically nutritious and they are the best source for Protein, vitamin A, vitamin D, vitamin B2, vitamin B12, folate as well as iodine.

Eggs is a food that contains a lot of nutrients, however some people like to eat eggs white plainly or vice versa. Eggs should be ate as whole to get the best combination of vitamins, however consumers need to take note of the way the eggs are done - its best to be taken without sat or fat.

For example:- boiled or poached, without added salt as well as scrambled without butter- substitute a low-fat milk instead of using cream- Fried eggs is a no-no as it increase their fat content by almost 50%

Overall, shorter and lower-heat cooking methods cause less oxidation of cholesterol and help retain most of the nutrients in the eggs. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat.

Eggs & Cholesterol

Although eggs contain some cholesterol, the amount of saturated fats we eat has more than an effect of the amount of cholesterol in our blood than the cholesterol we get from eating eggs.

For consumers who has high cholesterol and that your dietician has asked you to watch your cholesterol level, its best to cut down other on the saturated dats across your diet, instead of removing the yolk in your eggs in your meal.

Having high cholesterol in our blood increases the risk of heart diseases, thus we need to take note to maintain and achieve a balanced diet as much as we can. Most importantly, studies haven't shown a link between eating eggs and an increased risk of heart disease in healthy people.

Handling Eggs

Eggs is advised to be eaten fully cooked to avoid food poisoning, especially for consumers who has severely weakened immune system or medically supervised by their dietician or health professionals. Cooking eggs makes them safer to eat, and it also makes some of their nutrients easier to digest as well.

In raw eggs, the large protein compounds are separate from each other and curled up in complex, twisted structures. The protein in the egg white is called the avidin binds to biotin, making it unavailable for your body to use it. However when its cooked, the heat causes the structural changes to avidin, making it less effective at binding to biotin and makes it easier for our body to absorb.

When eating raw egg or slightly cooked eggs, do make sure that the eggs are stored safely in a cool, dry place such as refrigerator. To maintain basic hygiene level, do make sure your hands are cleaned before and after handling eggs. This includes the basic cleaning of utensils as well as work surfaces.

Cooking eggs thoroughly is still the safest option if you are concerned on about food poisoning. However some eggs which are not to be taken raw includes quail and duck eggs. Do note that high-heat cooking of eggs could oxidize the cholesterol in eggs

5 Tips To Cooking Healthy Eggs

1. Use low-calorie cooking method (for example, choose poached or boiled eggs with no salt and fats)2. Combined them with Vegetables3. Choose the most nutritious egg you can afford The nutrition quality is influenced by the farming method as well as the chicken's diet4. Do not cover-cook the eggs (especially pan-fried)

TGIF!! We are excited to share with you that we have our first health talk in conjunction with 2 partners, happening on Sat 2 March 2019 @ 4-5pm.

Let the health expert share with you his expertise and together, let’s take this learning curve to further heights!!Follow & like Gruve Cafe Studio, House Call Chinese Medicine Clinic & moovemom on FB & pay only $5/pax instead of

♡ SPECIAL DISCOUNT ♡Here’s how you can get the special discount on your tickets:1) Follow @gruvecafestudio in Instagram (IG)2) Follow @housecalltcm in Instagram (IG)3) Follow @_moovemom_ in Instagram (IG)4) Tag your friends who may be keen. Every friend whom you tagged, you would get an $1 off the ticket price. You can tag up to a maximum of 5 friends.Call us at 69260628 as seats are limited.​#gruvecafestudio#Bugis#Rochor#fulushoucomplex#healthiswealth#eatwell#exerciseright

Happy Hump Day!! It’s less than a week to Chinese New Year!! Despite your busy spring cleaning schedule, do make time to come by for some exercise fun at Gruve and at the same time, members can pick up our free red packets at reception.

We would be closed from 4-7 February. So see you real soon!!​Call us at 69260628 for further enquiries.

For pre-workout foods, you need to concentrate food which are high in cards, lower in protein and high and low in fat and fiber. We need to fuel your body right to smash your fitness potential:

1. Gives you more energyOur bodies use carbohydrates and glycogen as the first source of fuel. This is because carbohydrates and stored glycogen can be converted into ATP (adenoise triphosphate, i.e. energy) faster than protein and fat. Therefore, filling up your glycogen stores pre-workout will mean you’ll have more energy to perform at your best

2. Prevent muscle catabolismWhen we exercise, glycogen stores are quickly used up and depleted, so the body looks for new sources of energy – our muscles. By breaking down hard-earned muscle, the body can utilise amino acids for energy. This is bad, as it puts our bodies into a catabolic state, which can prevent muscle growth and recovery.

3. Increase muscle anabolismEating the right foods pre-workout means you won’t only top up your glycogen stores, but by eating a good source of protein, you’ll also be able to promote muscle-protein synthesis and create an anabolic environment in the body.

Here are 10 foods you may wish to eat before your workout, be it in a gym, on the road or fitness classes.

1. Plain Greek Yogurt with BerriesGreek yoghurt sas less sugar than regular yogurt and twice as much protein which makes this a great pre-workout meal. Adding fresh fruit will help the carbs from the fruit break down quickly and the protein from the Greek Yogurt is used later to prevent muscle damage

2. Apple and Peanut ButterBy consuming one apple before you workout, your body will get loaded with vitamin A, vitamin B, vitamin C, vitamin D, calcium, magnesium, and iron. And Peanut Butter is an easy way to add a carbohydrate into your system before pumping iron. Peanut butter is extremely rich in monounsaturated fats, the healthy variety that can prevent heart disease and is less likely to be stored as body fat.

3. Oatmeal with milk topped with fruits and nutsLike bananas, oats are a great breakfast meal for anyone who usually skips eating anything before they get on the morning commute to work. Inexpensive and easy to digest and make, oats are crammed with the right amount of carbs that, once in your bloodstream, fill you with enough energy to ensure that you are able to keep going.

Oats are also crammed with fibre and protein, which makes them a better breakfast option for anyone who isn’t a big fan of bananas!

4. Veggie Omelette​This classic omelet is perfect for those who head to the gym soon after breakfast. As far as whole foods go, eggs have the highest bioavailable proteins. Proteins are given a biological value that measures a protein’s ability to be used by the body. Eggs are used as the gold standard with a biological value of 100.

5. Homemade Protein BarsHomemade protein bars are super easy to make and are top of the list for on-the-go pre-workout foods. What’s more, you can control the content making bars that are high in carbohydrates and protein or low in carbohydrates and high in protein. You can add everything from nuts and seeds to dried fruit and a sprinkle of chocolate — just watch the sugar content.​

6. Wholegrain bread, sweet potato and brown riceYour pre-workout diet needs to be crammed with the right amount of carbs, and in this respect wholegrain bread is your new friend. But although wholegrain bread by itself is good, you really should be looking to double down here by adding a few layers to it. If you want to combine carbs with protein, you could add some honey and jam to the proceedings, or even a hard boiled egg. If you really want to up your game, we suggest topping the bread off with a few slices of turkey. Bingo

Wholegrain Bread, sweet potato, and brown rice are great sources of complex carbohydrates that should be consumed around 2-3 hours pre-workout. Combining these foods with a good source of protein means you’ll get a good source of slow-releasing energy to fuel you throughout a whole workout.

Best For: cycling and running.

7. Fruit SmoothiesMany people think fruit smoothies are great tasting and super-healthy. Whilst smoothies do provide a series of micronutrients that are beneficial for health and well-being, they’re also full of sugars, including fructose. This means that smoothies are often high in calories and what are often mistaken as drinks are actually meal replacements. However, consuming a fruit smoothie pre-workout is a great meal option that can provide you with a good source of fast-acting glucose. Add some protein powder to max the benefits of your pre-workout smoothie

8. ChickpeasChickpeas are the key ingredient for hummus and they taste divine. But did you know that they also make for a fantastic pre-workout snack? And did you also no that they don’t even require any cooking, which means them the perfect snack?!

To get your body in the right shape and mood for a workout, all you need to do is gobble up a quarter cup of chickpeas, which equates to a punch 30 grams of carbohydrates and 10g of fibre. For taste, you could season with lemon juice.

Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals. In this article, we will give a nutritional breakdown of chickpeas and explain their potential health benefits.

9. Low-fat cottage cheese and dried apricotsCottage cheese is a power-packed breakfast (or snack) that contains healthy amounts of casein and whey protein. Casein is a slow-digesting protein that fuels your muscles for hours, helping them grow and recover; whey is a bodybuilding essential that helps bulk muscle and burn fat. Add dried apricots to a serving of cottage cheese: The combo of protein and carbs is low in fat and fiber, which can sometimes cause belly bloat.

10. Protein ShakesLast but not least, protein shakes. If you’re on the go and in a hurry, then a quick protein shake can solve your pre-workout problems. A good quality shake will contain plenty of nutrients and you can mix a few more bits and bobs in, such as BCAAs to really make your shake pack a punch. By consuming a shake with a good source of fast-releasing protein, such as whey protein, with simple carbohydrates like maltodextrin powder, you can get all the pre-workout nutrients you need in a matter of minutes. Sip on a shake around an hour before your workout to maximise your gains.

Nuts and seeds are super healthy and most of us aren’t eating enough of them! They are important additions to our daily food consumption. You can incorporate small amounts of a combination of the following 9 nuts and seeds in your diet to enjoy their health benefits

If you ever find yourself hungry and at a loss for a healthy snack… a handful of raw nuts or seeds is virtually always a good choice. They're easy to travel with (stash a small bag in your purse or desk drawer at work) and they keep well at home in your fridge (nuts and seeds go rancid easily, so storing them in the refrigerator or freezer helps).

1. AlmondsAlmonds are usually known as a kind of nuts however they are actually they are technically the seeds of the almond tree. They are off-white in color, covered by a thin brownish skin and encased in a hard shell. These oval-shaped nuts contain fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and some B vitamins.

They are also high in many antioxidants, such as vitamin E and selenium. In addition, they are an excellent source of healthy monounsaturated fats.

2. Pumpkin SeedsPumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good "HDL" cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress

Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the "sleep hormone." Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night's sleep

Best way to consume it is to eat them raw. If you need to roast it, you should be doing it yourself so that you can control the temperature.

3. Pine NutsPine nuts feature a tough, dark brown outer coat or shell with an edible cream white kernel that has a delicate buttery flavor and sweet taste. They have vitamins A, B, D and E, and provide 70 percent of your body’s daily requirement of amino acids. They contain the highest amount of proteins found in any nut.

They are also the nuts with the highest concentration of oleic acid, a monounsaturated fat. On top of that, they contain iron, magnesium, manganese, calcium, zinc, potassium and a little fiber.

The high antioxidants help protect against free radicals. These nuts help improve heart health, reduce bad cholesterol, protect the arteries from damage, suppress appetite, boost energy and improve vision health. They also help increase the blood’s hemoglobin level and relieve fatigue and tension.

They make a healthy, low-calorie snack. The recommended serving is 2 to 3 tablespoons daily. The nutty and mild flavor goes well with both vegetarian and non-vegetarian dishes. These nuts also make a great addition to baked foods.

4. Macadamia NutsMacadamia nuts have the highest fat and lowest protein and carb content of any nut. Raw macadamia nuts also contain high amounts of vitamin B1, magnesium, and manganese.​Just one serving of macadamia nuts net 58 percent of what you need in manganese, and 23 percent of the recommended daily value of thiamin. Moreover, about 60 percent of the fatty acid in macadamia is the monounsaturated fat oleic acid. This is about the level found in olives, which are well known for their health benefits.

5. WalnutsWalnuts contain amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.

They also contain antioxidants which are so powerful at free-radical scavenging that researchers called them "remarkable," and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.

Research even shows that two handfuls a day of walnuts may help prevent both prostate and breast cancer and may curb tumor growth. It can also support brain health, including increasing inferential reasoning in young adults.​The outermost layer of a shelled walnut – the whitish, flakey (or sometimes waxy) part – has a bitter flavor, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume.

6. PistachiosPistachios are high in lutein, beta-carotene, and gamma-tocopherol (vitamin E) compared to other nuts. Eating one or two servings of pistachios a day has been shown, in fact, to increase blood levels of antioxidants and, in turn, lower oxidized LDL cholesterol in people with elevated level.

People who ate pistachios for 24 weeks lost an average of 0.7 inches from their waists, reduced cholesterol by 15 points, improved their blood sugar, and lowered inflammation.

Pistachios are also one of the higher protein nuts, so they should be eaten in moderation.

7. Cashew NutsCashews are not actually nuts. They are the kidney-shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree. The several nutrients in cashews can provide energy, improve cardiovascular health, lower cholesterol, help in the production of hemoglobin, manage Type 2 diabetes, reduce PMS symptoms, and help maintain healthy eyes, hair and skin.

8. Sunflower SeedsSunflower seeds are the gift of the beautiful sunflowers. Each sunflower head may contain several hundred edible seeds that have a conical shape and a smooth surface.

Sunflower seeds are an excellent source of vitamin E, a fat-soluble antioxidant. They are also a good source of healthy fats, fiber, magnesium, potassium, phosphorus, protein, B vitamins, iron, calcium, zinc, folate, selenium and copper.

Regular consumption of these seeds can help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches, reduce the risk of heart attacks and strokes, calm the nerves, reduce arthritis pain and lower cholesterol. In addition, they can help prevent heart disease and cancer.

The recommended serving size is ¼ cup daily. These seeds are delicious, having a nutty and crunchy flavor. You can eat them as a healthy snack, use them to garnish dishes and sprinkle them over hot or cold cereal or salads. You can even grind them to make your own sunflower seed butter.

9. HazelnutsHazelnuts are very high in energy and loaded with many health-benefiting nutrients that are essential for optimum health. 100 g nuts carry 628 calories. They are rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid, linoleic acid that helps lower LDL or bad cholesterol and raises HDL or good cholesterol. Research studies suggest that Mediterranean diet plentiful in monounsaturated fatty acids contribute to preventing coronary artery disease, and strokes by favoring healthy blood lipid profile.

The nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phytochemicals. Altogether, they help protect from diseases and cancers.

Hazels are exceptionally rich in folate, which is a unique feature for the nuts. 100 g fresh nuts carry 113 µg; that is, about 28% recommended the daily intake of this vitamin. Folate is an essential B-complex vitamin that helps prevent megaloblastic anemia, and most importantly, neural tube defects in the newborn. Good news for the expectant mothers!

Best way of Consumption- Choose raw and unsalted seeds- Avoid coated or roasted seeds- Avoid sugar coated seeds- The quantity of each nuts and seeds (to remain the mixture of nuts and seeds as a handful, instead of a whole full packet)

WarningsAs nuts and seeds are common food allergens, eat them only if you are certain you are not allergic to them. Always opt for the recommended daily serving and avoid overeating. Store nuts and seeds in airtight containers. This will help prevent the oil in them from going rancid. Last but not least, it is important to handle them properly so as to prevent them from being exposed to harmful bacteria.

Ever wonder what are the sauces you can use whenever you are eating and not feeling sinful about it? Below are some recommendations you may wish to consider.

1. Salsa​One of the lowest calories and nutrition sauce is the salsa sauce. It contains ingredients like tomatoes, which are rich in Vitamin A and C along with lycopene which is a cancer fighting antioxidant. In salsa ingredients also includes garlic and onion which is high in flavonoids which actually helps to reduce the risk of heart diseases as well as other types of cancer.

However instead of using packaged salsa sauces, you should try to prepare your own by using chopped tomatoes, lime juice, onions, jalapeno peppers and garlic.

2. Pesto SaucePesto is a delicious sauce often made from basil, olive oil, garlic, parmesan cheese and pine nuts. All of these ingredients have health benefits and can be included in a well-balanced, healthy diet. Ingredients such as the olive oil and pine nuts are higher in calories, because they have a high fat content.

Olive oil possesses many anti inflammatory and antioxidant properties. It protects us from heart disease and improves cholesterol profile. It is important to use an extra virgin cold pressed version to obtain these health giving benefits.

Pine nuts contain a good dose of protein . They also contain healthy fats that are essential for good cell membrane heart health. They also contain essential minerals like magnesium and potassium which are important for lowering blood pressure and enhancing blood circulation.

Parmesan cheese is a hard cheese that tends to be lower in saturated fats than many other cheeses. Used in moderation it provides many essential nutrients as well as a fantastic flavour to a great pesto sauce.

3. WasabiWasabi contains antimicrobial agents which are useful for eliminating bacteria. The Isothiocynates vapors prevent the growth of various strains of bacteria, yeast and mould. It is also an important anti-inflammatory agent as it helps eliminate inflammation in sores, injuries among others. This is despite the fact it is claimed to cause inflammation in the nasal passageways, leading to congestion.

Surprisingly, wasabi is also found to be able to reduce the risks of your developing cancer at a later stage in life. Due to its ability to block platelet aggregation, wasabi helps to reduce chances of heart attack and stroke. Wasabi works by stopping on time, platelets from sticking together, which can be potentially fatal.

Adding wasabi in your diet proves to be a plus as it has anti-inflammatory properties which offer relief from aching joints. It helps inhibit inflammatory pathways which lead to inflammation. In particular is the action of isothiocynates in wasabi which also prevent inflammatory bowel disease as well as asthma

4. Worcestershire sauceWorcestershire sauce has health benefits like strengthening the immune system due to the Vitamin B6 from garlic, molasses, and chili pepper extract. These vitamins also help build the RBC thus promoting a healthy nervous system. It can help to protect the body against free radical damage, improve digestion as well as mental health.

5. Tabasco SauceTabasco sauce is made using chilli peppers that contains capsaicin, an active ingredient th​at heat up the sauce and adds a lot of benefits to the meal. Capsaicin is known to aids in digestion and helps to fight infections.

Tabasco also helps to reduce appetite and make you eat less calories. It also increases the calories expenditure that aids in weight loss.

Hot sauce can contribute to weight loss in several ways. First, capsaicin can temporarily increase your metabolic rate and help you burn more calories efficiently. This translates to kickstarting your body to lose weight, making it effective for weight management. Capsaicin is found in peppers ranging from your basic red chili peppers to those on the Scoville scale that could close your airways instantly.

6. KetchupKetchup contains a lot of healthy nutrients and benefits to the body. Cooked tomatoes comes with a lot of benefits other than cancer fighting ingredients. Important its to make sure its used with limited sodium and sugar.